Author: f3nano

Date: 2025-03-14
AO: thefarm
Q: Infinity
PAX: Firehead, IKEA, Squatter, Pad Thai, Sparky_The Farm, Running Man FNGs: None
COUNT: 7

WarmUp: SSH, Beet Pickers, WMHs, Michael Phelps, IWs, World’s Greatest Stretch, and Mosey.

The Thang: March is Nutrition Month! The Q asked the following questions throughout the workout in between exercises, performing five penalty burpees for each wrong answer.

1.
Which of the following are considered unhealthy fats?
1 Polyunsaturated
2 Polysaccharides
3 Saturated and Trans
4 A & C
Answer: C – saturated and trans fats

Explanation: Polyunsaturated are considered “healthy” fats. Polysaccharides are a type of carbohydrate. – (5 Burpees if incorrect answer given)
– 20 Toe Tappers, IC
– 20 Derkins
– 30m Walking Lunges

1.
True or False? Meats and Dairy Products are the only source of protein in our foods. Answer: False

Explanation: Beans, soy, whole grains, nuts, seeds, and other legumes are all non-animal sources of protein. – (5 Burpees if incorrect answer given)
– 15 Bonnie Blairs
– 20 Merkins
– 30m Bear Crawl

1.
Which macronutrient do most Americans not consume sufficient amounts of? 1 Carbohydrates
2 Protein
3 Fiber
4 Fat
Answer: C. Fiber

Explanation: Fiber is a nutrient that many of us don’t get enough of. It has many benefits for the body, but a typical American diet is only about 10-12 grams of fiber. We should be aiming for 25 or more grams for women and 38 or more grams for men. – (5 Burpees if incorrect answer given)
– 15 Jump Squats
– 20 CDDs
– 60m Sprint

1.
What type of nutrient fights free radicals in the body?
Answer: Antioxidants
– (5 Burpees if incorrect answer given)
– 20 Step Ups
– 30m Crab Walk

1.
Name a food high in antioxidants.
Answer: Multiple answers accepted. Any food containing antioxidants would be accepted. Examples include: tea, fruits, vegetables, cocoa, etc. (Colorful fruits and vegetables, in particular) – (5 Burpees if incorrect answer given)
– 10 Peter Parker Push-ups
– 30 Squats
– 30m Reverse Walking Lunges

1.
True or False? Brown sugar is better for blood glucose levels than white sugar. Answer: False

Explanation: Sugar is sugar to the body!
– (5 Burpees if incorrect answer given)
– 12 No Surrenders
– 60m Sprint

1.
Which nut has the most omega-3 fatty acids in it?
1 Almonds
2 Peanuts
3 Cashews
4 Walnuts
Answer: D – walnuts

Explanation: Walnuts have 2.5grams of omega-3 fatty acids per serving, much higher than any other nut. – (5 Burpees if incorrect answer given)
– 30 T-Claps, IC
– 60m Sprint

1.
In 2015, the World Health Organization announced that nitrites and nitrates are “carcinogenic to humans” (AKA: cancer-causing). What type of foods can nitrates and nitrites be found in? Answer: Multiple answers accepted here
Explanation: Nitrites and nitrates are found most processed meats like: • Deli meats, sausages, pepperoni, bacon, hot dogs, and salami – (5 Burpees if incorrect answer given)
– 15 Copperhead Squats
– 60m Sprint

1.

Which beverage has less sugar?
1 20 oz. bottle of Sprite
2 16 oz. bottle of Welch’s grape juice
Answer: A – 20 oz. Bottle of Sprite

Explanation: Shockingly, the smaller bottle of Welch’s grape juice has more sugar than the Sprite. The grape juice has 72 grams of sugar in a 16 oz. bottle. The Sprite has 64 grams of sugar in a 20 oz. bottle. – (5 Burpees if incorrect answer given)
– 20 CDDs
– 60m Sprint

1.
Which has more sugar: a fun-size Snickers Bar or a medium apple?
Answer: The medium apple does, with 17 grams of sugar vs 9 in a Snickers; however, the apple’s sugar is intertwined with its fiber, allowing the body to absorb it gradually as it winds through digestive track, whereas the Snickers Bar’s sugar is absorbed instantly. – (5 Burpees if incorrect answer given)
– 15 Bulgarian Split Squats, each leg

Announcements:

CoT: Best quotes on nutrition:
– “Let food be thy medicine and medicine be thy food.” – Hippocrates – Athletes eat and train; they don’t diet and exercise.

Tags: thefarm, Firehead, IKEA, Squatter, Pad Thai, Sparky_The Farm, Running Man

Date: 2025-03-13
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Crystal, Peloton
FNGs: None
COUNT: 3
WARMUP:
– 10 SSH
– Mosey to right field fence doing burpees or double merkin burpees when called out. – 10 SSH
– Mosey to left field fence doing burpees or double merkin burpees when called out. – 10 SSH
– Mosey to center field fence doing burpees or double merkin burpees when called out. THE THANG:
Round one:
– murder bunny to first base
– 10 blockees
– Bearcrawl around bases until back to coupon
– murder bunny to second base
– 10 blockees
– Bearcrawl around bases until back to coupon
– murder bunny to third base
– 10 blockees
– Bearcrawl around bases until back to coupon
– murder bunny to home

Round two:
– similar to around one with the follow edits:
– 15 squats per station
– Travel was coupon Crabwalk between bases and crab walk when going around the diamond

Round 3:
– rifle carry to each base and do 20 curls at each

MARY:
– no time

ANNOUNCEMENTS: check announcements and 3rdf

COT:

Man in the Glass Poem

When you get what you want in your struggle for self
In the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say

For it isn’t your father or mother or wife
Whose judgment upon you must pass
The one who’s verdict count most in your life
Is staring back from the glass

You may be like Jack Horner, and chisel a plum
And think you’re a wonderful guy
But the man in the glass says you’re only a bum
If you can’t look him straight in the eye

He’s a fellow too please never mind all the rest
For he’s with you clear to the end
And you’ve passed your most dangerous, difficult test
If the man in the glasses is your friend

You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass

Tags: ao-the-bullpen, Trolley, Crystal, Peloton

Date: 2025-03-13
AO: hoya-paxa
Q: Hobbyhorse
PAX: Daaa Auditor, Windtalker, Summit, Goldfish, Trademark, Chacka FNGs: None
COUNT: 7
WARMUP: ssh iw hb wmh rve mp dd greatest
THE THANG: jog neighborhood. Focus on repeating hills. mix in ww2 and merkin. Finish with work on Exorcist Stairs and on-the-fly mary MARY: on the fly iw
ANNOUNCEMENTS: check channel
COT: try to listen more than we talk

Tags: hoya-paxa, Daaa Auditor, Windtalker, Summit, Goldfish, Trademark, Chacka

Date: 2025-03-13
AO: olympus
Q: Blue Steel
PAX: Doodles, Atlas, Peanuts, Blue Steel, Rollingstone, NOAA, Battleship, Nano, Hostess, spartan, K-Pop, Rambler FNGs: None
COUNT: 12
WARMUP: stretching
THE THANG: Goal line to 50 yd alternate leg lunges with Cindy
Rifle carry Back to goal line and at every 10 yds do 10 curls with ole Cindy heading back to goal line 30 Monkey Humpers at goal line
Overhead press while walking to 50
On your 6 for V ups aka (hernia) with Cindy (Slow Reps)
Leave the ole Cindy behind and Bear crawl to goal line every 10 yds do 10 reverse hand position, Merkin Jumping into No Surrender
30 Bonnie Blair’s with Cindy at Goal line

MARY: Hip and Lower Lumbar work
ANNOUNCEMENTS: None
COT: Be the best version of yourself. If you’re going to do you, Do it right, and Do it well.

Tags: olympus, Doodles, Atlas, Peanuts, Blue Steel, Rollingstone, NOAA, Battleship, Nano, Hostess, spartan, K-Pop, Rambler

Date: 2025-03-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Baguette, Groundskeeper, Low key
FNGs: None
COUNT: 5
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners
Corner 1:
12 burpees on Q
rifle carry to corner 2

Corner 2:
40 curls on Q
murder bunny to corner 3

Corner 3:
40 taint scrapers on Q
rifle carry to corner 4

Corner 4:
40 overhead press on Q
Murder bunny to corner 1

Repeat 4x but decrease amounts of exercises by
8, 6, 4, 2 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama

ANNOUNCEMENTS: nine

COT: my oldest daughter (6th grade) is on a multi day trip to OC for a future leaders conference. It’s an honor to be there so I could not be more proud. But it is still odd to not have her in the house. I know we need to let them spread their wings and fly but damn if that isn’t hard to do!

Tags: potomac-rising, Promoter, Baguette, Groundskeeper, Low key